Cooking Methods

Baking

This method is suitable for all species as whole fish and or fillets. Lay the fish in a ovenproof dish or wrap in foil. Bake at 180 to 200*C for 10 to 15 minutes for fish fillets. The liquid which forms can be used to make a sauce to accompany the fish. Fish fillets can be coated in seasoned breadcrumbs, herbs or cheese and baked in the oven.

Casseroling

Usually the fish is cooked in a sauce, fish stock or wine with the addition of a selection of vegetables. Herbs may also be added. It is advisable to partly cook the vegetables before adding the fish and herbs. Cook at 180*C for 20 to 30 minutes.
Steaming Suitable for all types of fish. The fillets can be placed between two plates and placed on a saucepan of simmering water or wrap in foil and cook in a steamer. Steam for 10-15 mins.
 

Frying

Dry the fish fillets. Coat in seasoned flour or dip the fillets in beaten egg then in dry breadcrumbs. Heat an equal amount of butter and oil in a frying pan over moderate heat, just enough to cover the base of the pan. Put in the fish and fry for a few minutes until brown on the underside and turn. Cook for a further few minutes. Do not overcook as the fish becomes tough.
 

Grilling or Barbequing

Suitable for all types of fish fillets If the fillets are firm, they can be placed on a wire grill with a little water in the pan below to keep the fish moist. If the fillets are thin and fragile, lay them on foil in the pan. Place the fish 5-10cms from the griller. Take fish from the griller as soon as the flesh is white and flakes when touched with a fork.
 

Marinating

Suitable for medium to firm textured fish fillets. Cut fish into cubes about 1.5cm in size. Place fish in a bowl (not aluminium) or a plastic bag. Add lemon juice, orange juice, vinegar or wine. Add sliced onion and fresh herbs. Cover and refrigerate for approx. 6 hours. Drain and the liquid can be used as the basis for a sauce to serve with the fish.
 

Poaching

Suitable for all species of fish. This involves cooking fish gently in a liquid. Place a single layer of fillets in a shallow pan. Barely cover with milk, fish stock or water. Slowly bring the liquid to nearly boiling point, by which time the fish fillets should be almost cooked. Cook gently without boiling until fish is opaque and white. The liquid can be used for a sauce.

Steaming

Suitable for all types of fish. The fillets can be placed between two plates over a saucepan of simmering water or wrap in foil and cook in a steamer. Steam for 10 to 15 mins.